If you don't already know about my friend, Fiber, then it is time for you to get acquainted.  There are two types of fiber: Soluble and Insoluble.  Soluble partially dissolves in water.  Insoluble does not dissolve in water.  Okay...so what does that mean?

Soluble Fiber

This type of fiber dissolves into a gel that helps reduce the absorption of cholesterol and minimizes blood sugar spikes after meals.

Insoluble Fiber

This type of fiber helps us stay "regular" and gives us that nice full feeling after eating.

Why is fiber good? 

1. Eating food that is high in fiber keeps you feeling full longer which keeps you from wanting to eat more than you really need.  When you are losing weight, getting those cravings under control is very important. 
2. Keeps you regular (kind of a touchy subject with some....but important to note nonetheless).
3. Studies have shown that it can reduce your risk of colon cancer.
4. Studies have shown that it can reduce your risk of Type II Diabetes.
5. Studies have shown that it can lower your bad cholesterol while increasing/not effecting your good cholesterol.

The amount of fiber grams recommended is based on the amount of calories consumed. For each 1000 calories consumed, it is advised that you consume 15 grams of fiber.  The average American consumes 15 grams of fiber a day....and we know that these same "Average Americans" are eating way more than 1000 calories.

There has been an influx of fiber supplements on the market in recent years.  While they do allow you to meet your fiber needs more easily than choosing fiber rich foods, there has not been enough research to definitively say that fiber from supplements is just as good as fiber from food.  So, I am going to suggest gettng your fiber from food than from supplements.

Here are some places to find Fiber

• Brown Rice
• Carrots
• Tomatoes
• Celery
• Cucumbers
• Lettuce
• Avocadoes
• Apples
• Plums
• Mangos
• Strawberries
• Fiber One Cereal Bars (love these....Oats and Chocolate are my favorite)
• Beans
• Oatmeal

If you are on a 2000 calorie a day plan, you should be getting around 25-30 grams of fiber.  Please note that a dramatic introduction of fiber into your diet will cause intestinal disturbances and gas.  While I highly recommend that you are getting 25-30 grams of fiber, please introduce the fiber grams slowy and with plently of water.  Fiber needs water...and so does the rest of your body.  Take it slow and gradual and fiber will become your new best friend. 

Randy

http://www.bringfitnessback.com

References: 

http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_adar2_0702_ENU_HTML.htm

http://www.webmd.com/diet/features/why-you-need-more-fiber